| SAMPLE
2000 CALORIE MENU:
Breakfast: 2 breads or starches like one English muffin or 1-1/2
cups bran flake cereal , 1 milk, like 1 cup skim, 1% milk, or
nonfat sugar-free yogurt , 1 ounce meat or protein like 1 soft-boiled
egg or 1/4 cup scrambled egg substitute. Do not eat more than
3 eggs each week. 1 fruit, like 1/2 large banana or 1-1/4 cup
of fresh strawberries , 1 fat, like 1 tsp margarine
Morning Snack: 1 bread or starch like 2 fat-free rice cakes
or 6 saltine crackers, 1 ounce meat or protein, like 2 Tbsp peanut
butter or 1/4 cup lowfat cottage cheese
Lunch: The following foods can be combined to make a chicken
pasta salad: 2 ounces meat or protein, like 2 ounces cooked chicken
breast with 1 ounce grated lowfat cheese, 2 vegetables, like 1
cup fresh salad greens and 1 cup chopped fresh vegetables, 1 bread
or starch, like 1/2 cup cooked pasta, 1 fat, like 2 Tbsp lowfat
salad dressing
Add the following foods for lunch: 1 bread or starch, like 1 small
dinner roll (1 ounce), 1 fruit, like 1 small orange or 1/2 large
pear, 1 free food, like 12 ounces sugar-free soft drink
Afternoon Snack: 1 milk, like 1 cup skim or 1 cup nonfat sugar-free
yogurt, 1 bread, like three 2-1/2 inch squares graham crackers
or 3 cups air-popped popcorn
Dinner: 3 ounces meat or protein, like 3 ounces baked cod or
salmon, 2 starches, like one 3-inch baked potato and 1/2 cup cooked
corn, 2 vegetables, like 1 cup steamed asparagus and 1 cup steamed
carrots, 1 fat, like 1 tsp margarine or 1 tsp olive oil, 1 fruit,
like 3/4 cup fresh pineapple or 1/2 cup fruit cocktail, 1 milk,
like 1 cup skim milk
Evening Snack: 1 bread, like 1 slice of toast or 3/4 ounce pretzels,1
ounce meat or protein, like 1/4 cup lowfat cottage cheese or 1
ounce turkey breast
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